Epic protein packed salad!


I have recently rediscovered Boca Chick’n Patties, and have fallen in love with them in buffalo wing sauce! With a surplus of vegetables in my fridge from the farmers market, I decided an epic salad was in order. This salad has healthy fats (avocado and olive oil), super greens (kale AND spinach), protein (boca patties and sunflower sprouts), and overall delicious happiness (tomatoes, mushrooms, peppers). Not to mention a whopping 831% of your vitamin A intake, 2,216.8 mg of potassium, 456% vitamin C, and 26.8 grams of protein (imagine if I had placed beans in here!)! Whenever someone asks me where I get my protein from, I should really just link them to my blog…

To those counting carbs, this dish is high: 61.9 grams, and 682 calories. It does, however, make a formidable salad…and I was full for a LONG time after! The photo only shows a small portion of the salad…

I have posted the full health benefits on the bottom of this page for those of you interested.


Kale, 2 cup, chopped
Spinach, 1 cup
1/2 Hass avocado (finely diced)
6 cherry tomatoes
1/2 fresh medium size tomato
1/2 bell pepper
3 medium mushrooms
1 scallion stalk
1 cup sunflower sprouts
1 Boca Original Chik’n Patties, 1 serving
1 tsp of your favorite wing sauce
1 tbs Olive Oil
1/2 a lemon squeezed
3 basil leaves
chopped oregano

Place the boca patty in a greased frying pan and cook over medium heat for 12-14 minutes, flipping occasionally.

Meanwhile, combine all of the vegetables into a container with a lid. Add olive oil and lemon juice, cover and shake vigorously. This ensures that everything is evenly coated. The avocado will disintegrate a bit, adding to the dressing.

When the patty is almost completely cooked, add the wing sauce. BE CAREFUL! IT WILL BUBBLE AND MAY SPLASH OUT!! Flip one or two times, remove from heat, dice, add to container, cover, shake, put on plate. Voila! an epic protein packed salad!

Due to the explosive flavors in this dish, dressing other than the lemon juice and olive oil is not needed!

If you are not comfortable using the boca burgers, regular chicken will work too! (nutrition facts will change…of course)

Nutrition Facts

1 Serving

Amount Per Serving

Calories 682.7

Total Fat 49.9 g

Saturated Fat 4.3 g

Polyunsaturated Fat 4.8 g

Monounsaturated Fat 18.7 g

Cholesterol 0.0 mg

Sodium 1,051.1 mg

Potassium 2,216.4 mg

Total Carbohydrate 69.1 g

Dietary Fiber 22.9 g

Sugars 13.3 g

Protein 26.8 g

Vitamin A 831.0 %

Vitamin B-12 0.4 %

Vitamin B-6 62.2 %

Vitamin C 456.4 %

Vitamin D 10.3 %

Vitamin E 27.5 %

Calcium 45.4 %

Copper 53.3 %

Folate 73.4 %

Iron 62.1 %

Magnesium 40.3 %

Manganese 110.5 %

Niacin 36.9 %

Pantothenic Acid 26.6 %

Phosphorus 27.8 %

Riboflavin 45.5 %

Selenium 13.5 %

Thiamin 32.3 %

Zinc 16.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



Quinoa and avocado salad

Jenni here typing for Kristina as we hurtle towards Cocoa beach to see our friends in Ancient Sun play their one year anniversary show!

While I (jenni) have converted to a full vegan diet, Kristina is slowly coming around and is pleased with our selections so far! “If I knew that vegan food wasn’t all nasty tofu and fake meat I would have changed a long time ago” she lamented. I would like to point out that I rarely cook with fake meat, and tofu is a bit weird…and I only use it sparingly. Nevertheless, I am thrilled that she is appeasing me while I am on my culinary journey. She will still post non vegan things when we cook separately, so fear not out non vegan readers! Now to the recipe.

The following recipe comes from “The Kind Diet” online resources, and combines some of my favorite things… Quinoa, tomatoes, spinach, and avocados. It also called for cilantro which I still had in stock.


1/2 cup uncooked quinoa
2 cups vegetable broth
2 cups chickpeas (canned or fresh cooked)
2 cups spinach
1 cup cilantro
2 lemons (one of which was zested)
3 garlic cloves
1 onion (Kristina kept these on the side so I wouldn’t have to pick them out!)
A handful of cherry tomatoes diced
2 taps Dijon mustard
1/2 tsp cumin
1 tsp agave nectar
2 tsp olive oil
Black pepper to taste
2 avocados

Cook the quinoa in the two cups of veggie broth (we used bullion) for 15 minutes at a boil and then reduce to low medium and wait until the quinoa takes soaks up all of the water. Meanwhile we were cooking the beans in my rice cooker. Using my favorite appliance, other than my rice cooker, chop the spinach and cilantro in a blender. A food processor would also suffice. Place the diced greens in a separate bowl. Add garlic and onions (or not if you are like me!) into the blender and chop up as well. Place these in the green mixture, add hand diced tomatoes and set aside. Once the chickpeas are done cooking, or released from their canned prison, add them to the mixture.

Now it is time to make the dressing. Combine the olive oil, lemon zest, juice from the lemons (Kristina interjected that you should only use one of the lemons for juice and I agree with her), cumin, black pepper, agave nectar, and Dijon mustard. Stir vigorously (although be careful, Kristina got it on her shirt!).

Add all of the ingredients together and mix…add the avocados (cut into small pieces) The original recipe says to let it sit and meld the flavors together but we were in a hurry so this didn’t happen.

Result? This was amazing…the photo doesn’t do it justice (I admit it is a little scary looking). In Kristina’s words “more avocados!! Never too much avocados!” Until tomorrow, have a good night!

Avocado Pasta!

Avocados, oh how I love thee! And so does our dear friend Christine! Today’s creation stems from Christine’s cravings and our trusty shared pin on Pinterest. It is healthy, delicious and vegan!! The original recipe can be found at http://www.flourishingfoodie.com/2012/03/creamy-avocado-pasta.html. We did not really deviate from the original recipe…it is fabulous just the way it is.


2 Avocados

Olive Oil


salt and pepper

pine nuts

lemon juice





While the pasta is cooking on the stove, cut up the tomatoes (we used cherry tomatoes cut in half), drizzle with olive oil, and place in the oven on broil. The goal is to get them to shrivel up! (The original wants them in the oven for an hour at 300…we simply did not have that amount of time!)

With both parts of the oven in use, it is now time to turn your attention to the avocado sauce. This is fairly simple. Peel and remove the pit from two avocados and toss them into a blender. Then add a handful of pine nuts, a few squirts of lemon juice, some olive oil, 3 cloves of garlic, salt and pepper, and a few basil leaves. Blend. If it is not creamy enough, add more olive oil! Taste periodically, we had to add more salt and pepper to the mixture.

When the pasta is done, and the tomatoes are wilted, combine all three components and enjoy!